Probiotic facts for kids
Probiotics are live microorganisms (tiny living things) that are intended to support or improve the health of the person or animal eating them. They are often called "good bacteria."
Although the word refers to the microscopic living things themselves, people can consume probiotics through many different products. These include foods like yogurt, cheese, and fermented foods, as well as pills or capsules.
The U.S. Food and Drug Administration (FDA) considers probiotics to be generally recognized as safe. However, while they are safe to eat, scientists are still studying exactly how well they work to treat specific health problems.
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What are Probiotics?
In 2001, the World Health Organization (WHO) defined probiotics as "live microorganisms which when administered in adequate amounts confer a health benefit on the host." This means they are tiny living creatures that, when you eat enough of them, do something good for your body.
Scientists and experts from around the world have worked together to create rules for testing these bacteria. They want to ensure that products sold as probiotics actually contain live organisms and do what the label says they will do.
History of Probiotics
People have been eating foods with probiotics for thousands of years, even if they did not know it. Ancient civilizations, including the Greeks and Romans, ate cheese and fermented products.
In 1905, a Bulgarian doctor named Stamen Grigorov discovered a specific type of bacteria in Bulgarian yoghurt.
Around 1907, a Russian scientist named Élie Metchnikoff suggested that the bacteria in yogurt could help people live longer. He noticed that people in Bulgaria who ate a lot of yogurt seemed to be very healthy. He won a Nobel Prize for his work. He believed that eating these "good" bacteria could replace "bad" bacteria in the body.
Later, other scientists found different types of bacteria that could help with stomach sickness. For example, during World War I, a German professor named Alfred Nissle found a strain of Escherichia coli that helped prevent soldiers from getting sick with intestinal diseases.
Probiotics in Food
Many foods contain probiotics naturally because of a process called fermentation. This process uses bacteria to change food, improve its taste, and keep it from spoiling.
Dairy Products
- Yogurt: This is one of the most common sources of probiotics.
- Kefir: A fermented milk drink that is similar to thin yogurt.
- Cheese: Some cheeses contain live cultures.
- Buttermilk: A fermented dairy drink.
Vegetables and Other Foods
- Sauerkraut: Fermented cabbage that has a sour taste.
- Kimchi: A traditional Korean dish made of salted and fermented vegetables.
- Pickles: Cucumbers fermented in salt water.
- Miso: A paste made from fermented soybeans, often used in soup.
- Tempeh: A cake made from fermented soybeans.
- Sourdough bread: Bread made with fermented dough, which gives it a distinct taste.
Health Effects
Scientists are doing a lot of research to see how probiotics help the human body. While many people believe they are helpful, evidence for some health claims is still being studied.
Digestion
Probiotics are most famous for helping the stomach and intestines.
- Antibiotic-associated diarrhea: When children take antibiotics to fight an infection, the medicine kills bad bacteria but can also kill good bacteria. This can cause diarrhea. Studies show that taking probiotics might help prevent this problem.
- Stomach Pain: Some research suggests probiotics may help reduce stomach pain in children.
Immune System
Some evidence suggests that probiotics might help the immune system. This is the part of the body that fights off sickness. They might help increase the number of cells that fight infections. Some studies have shown they might help prevent common colds or make them last for a shorter time.
Allergies
There is some research into whether probiotics can help with allergies like eczema (a skin rash), especially in babies. However, the results are not fully clear yet, and doctors are still learning about this connection.
Safety and Side Effects
For most healthy people, probiotics are safe to eat.
However, they can sometimes cause minor side effects, such as:
- Gas
- Bloating
- Upset stomach
These feelings usually go away after a few days as the body gets used to the new bacteria.
People who have very weak immune systems or serious illnesses should be careful. In rare cases, the bacteria could cause an infection in these individuals. It is always a good idea to talk to a doctor before taking strong probiotic supplements, especially for people who are already sick.
Regulation and Labels
Governments have rules about how companies can sell probiotics to make sure they are safe and honest.
In the United States and Europe, companies cannot claim their food cures a disease unless they have strong scientific proof.
- The Food and Drug Administration (FDA) can warn companies if they make false claims on their labels.
- In Canada, labels must use approved health claims that describe the specific bacteria in the food.
Yogurt Labeling
In the United States, the National Yogurt Association uses a "Live & Active Cultures" seal. This seal helps shoppers know that the yogurt contains a high number of live bacteria at the time it was made.
See also
- Functional food
- Microbial food cultures
- Synbiotics
- Digestion
